Warm-up:

2 Rounds:

Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)

Band Pull-Aparts x 10 reps (Thin band – Pronated)

Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)

Band Pull-Aparts x 10 reps (Thin band – Supinated)

*Band pull-aparts should be light resistance. Hands shoulder width, arms straight out in front, shoulders pulled back, wrists neutral, pull band apart until arms outstretched by your sides.

**Shoulders and arms locked out on KB Walks, abs tight, rib cage pulled down. This is a great shoulder stabilizing drill and shoulder/core warmup.

 

Mobility:

5 min Lacrosse ball roll in pecks/shoulders – anywhere tight!

*Can either be performed against wall or on floor.

 

WOD A)

1) a) Weighted Chin Up 3×5 reps (Supinated – strict)

     b) Weighted Dip 3×5 reps (Strict – use rings or bars as progression)

*Band assisted: use thinnest band possible for 3 challenging sets of 4-5  reps – strict

**Complete set one of a) then rest 60 seconds and complete set one of b). Repeat for all sets.

*15 mins.

 

WOD B) For Time:

30 KB Snatches (16/12kg – 15 left/15 right)

25 Chest Slap Pushups (MOD = Clapping or Plyo Pushups)

20 C2B Pull Ups

24 KB Snatches (16/12kg – 12 left/12 right)

20 Chest Slap Pushups (MOD = Clapping or Plyo Pushups)

15 C2B Pullups

18 KB Snatches (16/12kg – 9 left/9 right)

15 Chest Slap Pushups (MOD = Clapping or Plyo Pushups)

10 C2B Pull Ups

*Scale = 1 arm KB Swings for snatches, regular pushups, band pull ups or ring rows. Snatch weight should be unbroken. All reps must be completed on one arm before changing.

 

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